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(Last Updated On: October 27, 2017)


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A lot of people are putting focus into increasing their muscle mass currently. It’s the new in thing. Gone are the days of dieting, and in are the lifestyles of cutting, shredding and bulking. They all sound like things that you could do with a lot of paper in an office, but a quick glance over to Instagram stories will tell you different – couples like Chloe Madeley and James Haskell are extremely into this way of life.

It takes a lot of time and energy to do this, and the two aforementioned people are ones who commit their lives to doing it; one is a personal trainer and the other a rugby star. So how does the everyday Joe Bloggs go about doing it?


Prep Your Food

It’s all about the meal prep. This should only take you a couple of hours at the very end or beginning or the week to set you up for a good few days ahead. To bulk properly, you need to ensure that you have got a lot of food ready for you to be able to utilise the calories correctly. This is something that a lot of people genuinely look forward to – who doesn’t want to eat loads and not be socially penalised for it, right? However, you need to make sure that you’re actually eating the right stuff. It can be done with the addition of supplements such as whey protein isolate to really help you get on board with what needs to happen, whereas others prefer to consume increased amounts of lean, protein and good-carbohydrate-filled foods such as chicken, rice and salad. Eating is actually the one thing that busy people genuinely seem to struggle with; they don’t seem to realise how much time you need to factor in to eat the required amount of calories that you need.


Prep Your Workouts

Preparation is key throughout – not just for your meals. You need to be able to plan when you can get your workouts in, and what they are going to be. Remember that you need to be focusing more on varying your sets rather than the amount of reps that you are doing in each one. It’s the creativity and process behind planning these workouts which will see you finding this either easy or a struggle. There are websites out there which can give amazing guidance on what you need to do and how often you need to do it, however it’s about your commitment to gaining muscle mass and being able to be productive with your time. If you know that you go home and start to watch a couple of shows on Netflix before completely chilling out for the rest of the night, think about how this time could be better spent by really adding to your bulking regime. It doesn’t have to be every night – you are recommended rest in order to let your muscles recover – but it certainly helps to know what you are doing ahead of time rather than making it up on the spot.


- Chiino

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